Wednesday 111116

Ricky Frausto Filed Under:

High Bar Back Pause Squat - This is a high bar back squat variation where a full three count pause at the bottom occurs. It is imperative that you reach full depth and pause completely (i.e. One-one thousand, etc.). At the conclusion of the pause, focus your efforts on exploding out of the bottom.

Share racks and attempt 5 sets of 2 reps on a 3 minute interval. Increase the load every set (The weights used will be comparatively lighter than traditional back squat).


AMRAP in 18 minutes of:
10 Wall Balls, 20#/14#
40#/25# DB Walking Lunges, 10 steps
10 DB Box Jumps, 20 inch box (must step down)

For this workout, you will take one of your DB's from the lunges and perform box jumps holding onto it. You cannot use a different size weight for each movement. If you can't jump with 40#, then what you can jump with, you will also use for the lunges. You may not jump off the box but only step down or the rep does not count.

Post all results to comments/Logwod.

Before CFO and On CFO. Great props to our good friend Andy Gomel for working so hard to get to where he is now. A great story for sure. Thanks for allowing us to work with you Andy.

edit post

14 Responses to "Wednesday 111116"

  1. paul Says:
  2. I'll make this up tomorrow--looks fun. In the meantime, can I just say how amazing sleep is?
  3. Eric C Says:
  4. Nice pics Andy!

    220# BS. Good working with you Frank and Big John.

    9 rounds + 3 wall= 273 total reps. Damn you Megan McNamara for the challenge this morning! I can barely walk now! (You are a machine w/ 10 rounds)

    Nice to be back with the 6amers. They are solid.
  5. JennG Says:
  6. Nice job, Andy! Lots of hard work between those pics.
  7. Crystal Says:
  8. way to go Andy!

    124# for back squat. def could have made bigger jumps and had more in me to go heavier. since this was new i didn't know what to expect. great work today Cam!

    Rx'd: 6rnds + 3 box jumps. 203 total reps. very happy with today. i really enjoyed this workout. almost biffed it a couple times on the box jumps though!
  9. Abby Banks Says:
  10. 141 on back squat. 9 rds using 15# DB. Was nervous that I wouldn't even be able to jump with any weight but just went for it and it worked out. No broken teeth or shins ;)

    Nice work nooners!
  11. JonD Says:
  12. You have made great strides Andy, and its very obvious and you all can see that! Great job man keep it up
  13. Steve Says:
  14. Nice work Andy.

    230# on the squats, could have gone heavier. But they did catch up with me in the middle of the box jumps.

    7 rounds 3 lunges, rx'd.
  15. Shelley Says:
  16. 198# on squats; these felt good so I think I can do more. I did 142,159,174,184 and 198.

    10 rounds plus 10 WB's Rx'd; WB's felt good, box jumps were the worst part of this WOD.

    Great job Andy! Enjoyed working the squats with you.

    Good class at 6:30!
  17. BC Says:
  18. 95kg for back squats. 8 rounds + 6 wall balls Rx'd.
  19. Anonymous Says:

    Went to my first ever 6:30 class and had a blast.

    That strength class along with the two weeks I took off must of really helped because I finished the squat at 264# and it felt great, think I could of done 20-30 lbs more.

    After not doing a metcon this long in about two and a half months it was tough, felt out of shape quick. Got 11 rounds plus 10 wb's for 340 reps.

    Nice work 6:30
  21. Andy Says:
  22. Awesome work tonight 6:30 as always. Squats felt good and the added pause was a nice change. For me 8 rounds plus a set of wall balls and that was it.
    Good job Shelly and thanks for the motivation!

    Thank you to CFO for all that you have done for me and countless others. My life has changed in many ways since joining. I've never felt rushed, left out, or forgotten during a WOD and that encourages a strong sense of community and leaves no room for excuses.
  23. ZachR Says:
  24. 242# on the Back Squats

    179, 198, 213, 230, 242

    8 rounds + 2 Box Jumps for 262 reps
  25. Allison H :) Says:
  26. Total transformation Andy! Great pics to share! You are inspirational!!!!
  27. hannah eileen Says:
  28. 132# on back squats

    6 rds + 10 med ball cleans with 20# db. I was going to use a 20# ball for cleans and am now so happy I didn't. I can barely move as is. I'm also blaming this workout for the cold I got yesterday.

Thanks For Visiting!